How Many Calories Should A 180 Pound Man Eat? — The number of calories you need depends initially on your weight. But keeping your weight consistent also helps determine your calorie needs because the amount of calories you burn each day is directly related to your weight and how much you move around.
In order to understand how many calories you need to eat, you need to take into account your physical activity level. You can then use the calculator provided here to find out how many calories your body needs on a daily basis.
Understanding the Daily Requirements of Calories for Men
What are Calories?
Calories are a unit that measures energy, and all three macronutrients contain a set number of calories per gram. For example, there are nine calories per gram for fat and four calories per gram for carbs and protein. Therefore, calories indicate the energy content of the food and drink you intake — whether fats, proteins, carbohydrates, or sugars.
How Many Calories Does a Man Need Each Day?
The average quantity of calories you should consume per day relies on several factors, including your gender, age, height, activity level, current weight, and metabolic health. Your goal determines how many calories you should eat per day. For example, weight loss goals demand a caloric deficit where you eat fewer calories than you burn. You need to eat at least 500 to 1000 calories more than you normally would eat in a day to gain weight.
According to curated data, the recommended daily calorie intake is 2,500 calories a day for men. But it can be lower and higher depending on the person. For example, at a moderate activity level or men who do moderate exercise 3 to 5 times per week require 2,822 calories per day to maintain weight.
The USDA follows a 2,000 calorie per day diet on the Nutrition Facts label. But it is not a suggestion to eat 2,000 calories.
Calorie Needs for Men vs Women
Almost every calorie calculator takes gender into account. That is because a man’s body commonly requires more energy (in calories). Study data indicate that men and women show different body compositions. Men are more likely to have extra muscle mass than women. And these extra muscles or lean mass requires additional energy. As a result, men require more calories to suit the demands of their body composition. While taking height into account, men tend to be taller than women. And tall people need to eat more calories to function because of their more prominent bones and greater lean mass than shorter individuals.
Even in same sized men and women, men frequently require more calories because men show a higher lung capacity. It promotes them to work harder during workouts and physical activity and demands more calories to retain.
Calories for Men to Maintain Weight
To maintain your weight, you need to eat enough food to fulfil your daily energy needs. If you do not consume sufficient calories per day, you will lose muscle mass and fat. On the other hand, your body will store the additional energy as fat if you consume too many calories. You can use a calculator to learn how many calories you burn each day.
Here is the average calorie number for a man who needs to maintain weight. These values are as per a relatively active man of average height (approximately 5’10”) who has 175 pounds of weight:
- 20-year-old man: 2806 calories per day
- 30-year-old man: 2728 calories per day
- 40-year-old man: 2651 calories per day
- 50-year-old man: 2573 calories per day
- 60-year-old man: 2496 calories per day
- 70-year-old man: 2418 calories per day
- 80-year-old man: 2341 calories per day
Lightly active men should eat fewer calories per day to maintain weight. On the other hand, if you are very athletic (you work a job that comprises physical labour and daily exercise), you should eat more calories.
You might note that the amount of calories you need decreases with age because your metabolism slows down. As a result, you do not require as many calories to fuel your body.
Calories for Men to Gain Weight
What if you need to gain weight? How many calories should a man consume to bulk up his muscle mass? Of course, you will require to eat more than your daily energy needs to increase weight, but you should also be aware of the kind of calories you eat. If you’re trying to gain weight, you can start by increasing your calorie intake by 300 to 500 calories per day. Then, do modifications based on your changing body composition and personalised dietary needs.
The following data is for gaining weight from 20 pounds (9 kg) at a rate of one pound per week:
- 20-year-old man: 3230 calories per day
- 30-year-old man: 3153 calories per day
- 40-year-old man: 3075 calories per day
- 50-year-old man: 2998 calories per day
To make sure that you increase muscle weight and not extra fat, customise your everyday diet to boost lean mass. For example, concentrate on eating more protein, fewer processed foods with additional sugars, and restrict your consumption of refined carbohydrates. In addition, you should avoid overeating food with trans fat and saturated fat. Instead, focus on healthy sources of fat.
Calories for Men to Lose Weight
To lose weight, you will want to build a calorie deficit for losing weight. A man should consume fewer calories than he requires to lose weight effectively. You can cut nearly 500 calories per day, or 3500 calories each week, as a starting point depending on how much your current calorie intake is. Cutting your calorie intake by 500 to 1000 calories per day can help you shed 1 to 2 pounds per week, especially if other factors like being physically active and sleeping and hydrating well are taken care of. Alternatively, eating about 1,500 to 1,800 calories each day helps lose 1 to 1.5 pounds per week. But your requirements may differ. Talk with a registered dietitian to personalise your average calorie number in an endurable way.
Macronutrient equilibrium is crucial in weight loss. So when you cut calories, try to create meals around lean sources of protein and healthy carbohydrates like fruits, whole grains, and vegetables. Protein and fibre-rich complex carbohydrates will enable you to feel satisfied and provide enough
Total Calorie Intake for Men
A man’s total calorie intake determines his body weight. Unfortunately, less than 27 percent of U.S. adult men over age 19 are at a healthy body weight, according to Weight Control Information Network. Knowing how to estimate your calorie needs and regularly monitoring your weight can help you achieve or maintain a healthy body weight.
Ideal Body Weight and BMI
To help determine if you’re eating the proper amount of calories, calculate your body mass index, or BMI, by multiplying your body weight in pounds by 703, dividing by your height in inches and dividing by your height in inches again. According to the National Heart, Lung and Blood Institute, your weight is within a normal range if your BMI is between 18.5 and 24.9. According to the University of Washington, ideal weights for men are determined by adding 106 pounds for the first 5 feet of height to 6 pounds for each additional inch over 5 feet. Add 10 percent for a large frame, and subtract 10 percent for a small-framed man. For example, a 5-foot-8 man should ideally weigh 139 to 169 pounds. Since muscle weighs more than fat, muscular athletes may exceed these general weight guidelines and still be healthy.
Calorie Needs
If you’re at a healthy body weight, you can follow general calorie guidelines to determine your calorie needs. The U.S. Department of Agriculture reports that most men need about 2,000 to 3,000 calories each day. According to a 2012 study published in “Food and Nutrition Research,” most men need 13 to 18 calories per pound of body weight each day, depending on their activity level. For example, a 170-pound man would need 2,210 to 3,060 calories each day to maintain a healthy weight. North Carolina State University reports that male athletes may need 20 calories per pound of body weight to maintain their body mass, and up to 27 calories per pound of body weight each day to increase muscle mass.
Considerations for Weight Loss
If your BMI is 25 or higher and you desire to lose weight, a reduced-calorie diet might be right for you. According to the Academy of Nutrition and Dietetics, reducing your calorie intake by 500 to 1,000 calories per day can help you lose about 1 to 2 pounds per week. The U.S. Department of Health and Human Services reports that overweight and obese men often have weight loss success when following 1,200- to 1,600-calorie meal plans. Weighing yourself each week will help determine whether or not your weight loss plan is effective.
Counting Calories
Counting calories will help determine if your total calorie intake is appropriate for your weight management goals. To do this effectively, write down in detail everything you eat and drink throughout the day; record specific amounts in teaspoons, tablespoons, cups, ounces or other portions. You can use nutrition facts labels on foods to determine how many calories you consume. If you eat fresh foods without food labels you can use an online nutrition database, such as the U.S. Department of Agriculture’s National Nutrient Database, to determine your calorie intake.
How many calories should a 180 pound person eat?
First, we need to calculate your base calories. To do this, calculate your current weight by ten. For example, if you weigh 180 pounds – 180 X 10 = 1,800.
How many calories should an active 180 pound man eat?
A 180-pound male who’s moderately active will need 2,836 calories to maintain their weight (equation: 1829.8 (BMR) x 1.55 (activity level) = 2,836 calories).
How many calories do you need for 200 pounds?
So a 200-pound person who wants to lose two pounds a week will calculate that they need to cut out 1,000 calories a day. Keep this up and you could lose 50 pounds in 25 weeks! Always eat at least 1,200 calories a day. If you need to cut out more calories to meet your goal, do so by burning them through exercise.
How many calories do I need to maintain current weight?
The average, moderately active man between the ages of 26–45 needs 2,600 calories per day to maintain his weight and 2,100 calories per day to lose 1 (0.45 kg) pound per week.
Is 2500 calories too much?
PHE’s still officially advises that you hit 2,000 or 2,500 calories a day overall, depending on your gender. But those numbers include drinks as well as food, and the new advice is intended to encourage people to think more carefully about how many calories they consume through food alone.
Will I lose weight on 1800 calories a day?
For example, researchers reviewed data from six trials of very-low-calorie diets (fewer than 800 calories a day) and found that, after about 26 weeks, participants lost 16 percent of their initial body weight, whereas participants on a typical low-calorie diet (1,000 to 1,800 calories a day) lost about 10 percent of …
How much weight will I lose at 1500 calories a day?
In another study, adults followed a commercial weight loss program that provided either 500, 1,200–1,500, or 1,500–1800 calories per day. After 1 year, those on the 1,200–1,500-calorie-per-day diet experienced an average weight loss of 15 pounds (6.8 kg).
Is 1600 calories a day healthy for a man?
According to the 2015-2020 Dietary Guidelines for Americans, women are likely to need between 1,600 and 2,400 calories a day, and men from 2,000 to 3,000. However, this depends on their age, size, height, lifestyle, overall health, and activity level.
How many calories do I need to maintain my weight?
How many calories you need to stay at your current weight depends on a lot of factors. If, for example, you’d like to know the number of calories to maintain 135 pounds, that number will depend not only on your weight but also your height, sex, age and activity level.
How Many Calories Does A 180 Lb Man Burn Walking A Mile?
The number of calories you walk burns the most energy when you walk in a limited manner.Those who weigh 180 pounds should burn about 100 calories per mile; those who weigh 120 pounds should burn about 65 calories per mile.
How Many Calories Should A 180-Pound Person Eat To Lose Weight?
Keeping your caloric intake between 500 and 1,000 calories daily will help you lose about 1 to 2 pounds each week if you start out at 180 pounds.The opposite is true; calorie-obsessed individuals should not be eating healthier food.
How many calories do you need per pound?
Harvard Medical School reports that inactive adults need about 13 calories per pound of their body weight daily, moderately active individuals require 16 calories per pound and active adults need about 18 calories per pound. Athletes may require additional calories.
How Many Calories Does A 180 Lb Person Burn A Day?
The amount of weight that a 40-year-old would consume is 180 pounds (81 kg).Measuring at about 6,7″ (183 cm) tall and weighing 1,767 pounds, the tall man has a BMI of 2.18.In this equation (9, the number of calories he will burn after rest).In kg, plus ($6.20).(5 – 181) – (4.In relation to this, 92 is 40, 1 is 5 = 177.
How Many Calories Does A 180 Lb Man Burn Running A Mile?
In a mile, the calories burned by a 180-pound person will be 149.
How Many Calories Burned Walking 180 Lbs?
What is your walking speed es your walking speed matter? ?Walking causes you to burn calories in various ways, based on the length of your trip and your weight.Among 180-pound individuals, 80 calories per mile can be burned and 60-pound individuals are required to limit their energy intake.
Weight Loss Benefits for Men
As Tufts Medical Center points out, there are plenty of health benefits for men when they lose weight beyond reduced risk of high cholesterol and type 2 diabetes. First and foremost, there’s increased testosterone levels. Because body fat puts out an enzyme that makes the body produce less testosterone, men who are overweight are faced with low levels of this hormone, leaving them feeling fatigued, depressed and with a weakened sex drive. Low testosterone from being overweight can even cause erectile dysfunction.
The Mayo Clinic also points out that men tend to carry weight around their abdomen, often in the form of visceral fat, the type of fat that accumulates deep under the muscle and surrounds the internal organs. This type of fat is more dangerous than the subcutaneous fat that accumulates just under the skin. Visceral belly fat increases risk of heart disease and premature death, so it’s especially important for men to lose their bellies.
Tip
If you want to get an idea of how much belly fat you’re carrying, Mayo Clinic recommends using a tape measure around your bare stomach just above the hip bone. Resisting the urge to suck in, you should pull the tape measure until it’s snug but not digging into your skin. A belly circumference greater than 40 inches (102 centimeters) indicates that you’re carrying too much weight around your middle.
As the review published by the American Journal of Men’s Health points out, men achieve their best weight loss results through a combination of diet and exercise, and although it can be harder to get men to start a program, they will often find themselves committed once they actually start.
How Many Calories?
The Office of Disease Prevention and Health Promotion’s 2015-2020 Dietary Guidelines for Americans states that the number of calories a person needs will vary based on their age, sex, height, weight and level of physical activity. However, the guidelines do put forth a general idea of the number of calories a person might need.
These calorie numbers for men are based on a man who is 5 feet 10 inches tall and weighs 154 pounds. This hypothetical man would need anywhere from 2,000 calories if he is sedentary to 3,000 calories if he is active. And because people have decreased caloric needs as they age, the number of calories a man should eat will go down every decade or so.
- A sedentary man would need about 2,400 calories up until age 40. From age 41 to age 60, he would need 2,200 calories. After that, he would need only 2,000 calories a day.
- If he is moderately active, he would need 2,800 calories up until age 25. Then he would need 2,600 calories up until age
- After age 45, he would need 2,400 calories up until age 65, after which he would need 2,200 calories.
- If he is active, he will need about 3,000 calories up until age 35, then 2,800 calories up until age 55, then 2,600 calories up until age 75.
In this context, the Dietary Guidelines for Americans explains, sedentary refers to a lifestyle that includes only the physical activity necessary for independent living. Moderate activity would be walking 1.5 to 3 miles per day at a rate of 3 to 4 miles per hour, or a comparable amount of exercise. Active refers to walking more than 3 miles per day at the same pace, or a comparable exercise.
Calculating a More Specific Number
Those guidelines aren’t especially specific, so men who are interested in having a better idea of how many calories they need could use a body weight planner, such as the one available from the National Institute of Diabetes and Digestive and Kidney Diseases. By entering specific information about his age, height, weight and activity level, a man can gauge a more specific idea of how many calories he needs. For example, a 40-year-old man who is 6 feet tall and approximately 180 pounds who does minimal exercise (works a sedentary job and engages in moderate physical activity once a week) would need 2,827 calories to maintain weight.
If this man wanted to lose 10 pounds at a healthy rate of 1 pound a week for 10 weeks, then he would need to eat approximately 2,300 calories per day. This is assuming he does not change his exercise routine. If he increased his physical activity by only 25 percent, he would not need to reduce his caloric intake as much, and he could eat approximately 2,500 calories a day to reach his goal weight of 170 pounds in 70 days.
Harvard Medical School recommends you can determine your calorie needs by multiplying your weight by 15 — this will tell you how many calories you need to consume to maintain your current weight if you do 30 minutes of physical activity every day. So for example, if a man is 160 pounds, then 160 x 15 is 2,400. That 160-pound man would need to consume 2,400 calories to maintain his weight.
But if he wanted to lose 1 to 2 pounds a week, he would need to consume 500 to 1,000 calories less than that. Let’s say he decides to lose 1 pound a week by cutting 500 calories, taking his daily needs to 1,900 calories. If you factor in more physical activity than the 30 minutes of moderate exercise already considered, then he would increase his calorie deficit even further.
This is important to consider, because the Mayo Clinic says that while diet can have a greater impact on a person’s weight loss efforts, physical activity will have a greater impact in helping that person keep the weight off and avoid regaining it. Additionally, exercise can help a person avoid age-related loss of bone density and muscle mass.
Everyone should aim for 150 minutes of moderate aerobic activity (like walking or swimming) or 75 minutes of vigorous activity (like running or aerobic dancing) every week. If you break this down, that would be 30 minutes of moderate exercise five days a week with two rest days, or 25 minutes of vigorous exercise for three days with four rest days.
Per Mayo Clinic’s estimations, a 160-pound individual would burn about 314 calories when walking at 3.5 miles per hour for one hour straight. This means that if the guy who is eating 1,900 calories to lose weight wanted to add two one-hour walks to his weekly routine on top of his moderate exercise regime, he would increase his calorie deficit by 628 calories.
Harvard Medical School notes that men should not be eating fewer than 1,500 calories per day unless they’re doing so under the supervision of a doctor or health professional.